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The effects of energy drinks on the body

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The effects energy drinks can have on your body as doctors warn they can trigger life-threatening condition - Wales Online

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Sugary caffeinated beverages are often the go-to solution for people wanting to combat the mid-morning slump, however, new research suggests these drinks could be linked to serious conditions which require emergency treatment. Energy drinks tend to contain high levels of sugar and caffeine, which has led to calls for moderation.

A recent study conducted at the Mayo Clinic in the US, which was published in the Elsevier journal Heart Rhythm, has sparked concern about serious implications the fizzy drinks may have on our bodies. Researchers examined data from 144 patients who had survived a cardiac arrest following emergency treatment and found that seven of them, aged between 20 and 42, had consumed an energy drink sometime before the life-threatening event, with six requiring electrical shock treatment and one needing manual resuscitation.

Peter Schwartz, of the Centre for Cardiac Arrhythmias of Genetic Origin and Laboratory of Cardiovascular Genetics, in Milan, Italy, wrote in an accompanying editorial: "Critics might say of these findings, 'it's just an association by chance'. We, as well as the Mayo Clinic group, are perfectly aware that there is no clear and definitive evidence that energy drinks indeed cause life-threatening arrhythmias and that more data are necessary, but we would be remiss if we were not sounding the alarm."
The two main stimulants in fizzy energy drinks are caffeine and sugar, so what exactly is that doing to our bodies?
"Caffeine increases the heart rate, increases concentration, keeps people awake for longer and prevents them from going to sleep," explains Dr Belinda Griffiths from The Fleet Street Clinic. "Caffeine can be good for adults. A lot of studies are saying that two coffees or more a day, depending on the amount of caffeine in each drink, might be beneficial for heart disease."

However, refined sugar - especially in the quantities found in energy drinks - is not healthy at all. "We can quite happily manage without it, we get enough sugar from everything else that we eat and drink," says Griffiths.

"It increases blood glucose, gives a short burst of energy and then a drop afterwards, which can affect your mood, and also make you feel increasingly hungry [meaning] you might want to eat more." London-based nutritionist Beanie Robinson, founder of The Health Space, says anyone looking to wean themselves off energy drinks should consider switching to fizzy water.

The nutritionist says: "I don't think we want to be relying on energy drinks for energy, I encourage clients to drink filtered water - this is what gives us energy. Consuming a high amount of energy drinks is exposure to caffeine, artificial flavourings and sweeteners that can affect our energy and gut levels.

"If you love an energy drink every now and again, it probably isn't going to do any damage, however, there are better alternatives which avoid sugar and caffeine." She also recommends adding a squeeze of lemon, lime, cucumber or mint to still or fizzy water, to give it extra flavour.

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Doctors warn energy drinks can trigger a life-threatening condition

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Health experts recommend consuming these caffeinated beverages in moderation

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The popularity of energy drinks throughout the generations

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United Kingdom: consumption of energy drinks by generation 2023 | Statista

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Regular consumption of energy drinks is not seen among the older generations in the UK, according to Statista’s Global Consumer Survey.

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Healthier alternatives to energy drinks and the benefits it will have on the body

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If you've seen the latest articles about people experiencing the heavy side effects of energy drinks , you're probably considering avoiding them in the future and switching them for a healthier alternative.

There are plenty of healthier alternatives to energy drinks that can give you the same boost without the added sugar, artificial ingredients, or heavy doses of caffeine.

In this guide, we've covered twelve of the best alternatives to energy drinks.

12 Healthy Alternatives To Energy Drinks

If you want an effective way to boost your energy without the crash that comes after drinking energy drinks, here are 12 healthy alternatives to consider:

Coffee

Coffee is a rich source of strong antioxidants, which help decrease the risk of cognitive decline and cancer and prevent the development of other diseases.

It also contains caffeine, which increases alertness and energy levels, but you probably know all of this.

When consumed in moderation, it can be good for you and is a much better alternative to sugary energy drinks.

There are plenty of ways to drink it: with milk, black, with sugar, and so on.

Black Tea

If you're more of a tea person than a coffee person and like strong flavors, black tea is for you.

Black tea is a type of tea that is more oxidized than other types of tea, making it generally stronger in flavor.

It is also associated with a variety of health benefits, like supporting heart health and reducing the risk of stroke and certain types of cancer.

Green Tea

Green tea is known for its natural energy-boosting properties and high levels of antioxidants.

Compared to energy drinks, green tea gives a sustained energy release without the caffeine jitters , supports bone health, and lowers cholesterol.

Yerba Mate

Yerba Mate is an herbal tea that contains natural stimulants like theophylline and theobromine.

It can help with mental focus, energy, and performance and also support specific conditions as it is high in antioxidants.

Kombucha

Kombucha is a fermented tea drink rich in probiotics and B vitamins. It can provide a gentle energy lift while supporting gut health, which makes it a refreshing alternative to traditional energy beverages.

It contains approximately 10-15mg of caffeine per 8-ounce serving, and the best kombucha products usually have no added sugars and no artificial ingredients.

Sparkling Water

For a calorie-free energy boost, try sparkling water. The carbonation can help perk you up, and you can even add a splash of fruit juice for a touch of flavor.

Sparkling water, flavored or non-flavored is a great way to get a little energy kick. The carbonation will give it an extra boost without adding any calories to it, and it may also help with hunger.

Coconut Water

Coconut water is a natural source of electrolytes, which makes it an effective way to rehydrate and replenish energy levels.

It's loaded with minerals and antioxidants that boost your energy and hydration levels.

A refreshing option, especially after a workout or on a hot day.

Sports Drinks

Sports drinks are designed to replace electrolytes lost during exercise. However, many of them contain high doses of sugar.

Sports drinks that don't have a lot of sugar are a great option to rehydrate and refuel without excessive caffeine.

Protein Shake

Protein shakes can be pre-made or made from a powdered mix and are a much better post-workout recovery drink than energy drinks.

They provide lasting energy and muscle recovery and help refill nutrients.

Fresh Juice

Freshly squeezed juices are a great source of natural vitamins, minerals, and other nutrients, and they provide a quick energy boost.

They make a great and natural alternative to caffeinated energy drinks.

Chia Seed Water

Consuming chia seeds soaked in water can provide an energy boost and improve endurance during workouts or physical activities.

Chia seed water gives a sustained energy boost and hydrates you without any artificial ingredients or sugar like in energy drinks.

is a caffeine-free energy supplement that provides a natural lift without the use of stimulants. It offers a gentle energy enhancement without the crash associated with caffeinated beverages.

Conclusion

It's always a good choice to switch energy drinks for a healthier alternative that can improve your overall health.

Next time you're craving an energy boost, try one of these as an alternative.

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12 Healthier Alternatives To Energy Drinks: A Doctor's Opinion

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There are plenty of healthier alternatives to energy drinks that can give you the same boost without the added sugar, artificial ingredients, or heavy doses of caffeine. In this guide, we've covered twelve of the best alternatives to energy drinks.

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The effects of energy drinks and how to get help

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The effects of energy drinks and how to get help

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This article explores the effects of energy drinks and the resources provided that can help you

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Get the facts on high-caffeine, high sugar energy drinks

These drinks are very popular with young people, but how healthy are they?

Energy drinks contain high levels of caffeine and sugar (in non-diet varieties), which can lead to health problems including:

Feeling sick- being sick, stomach aches and diarrhoea

Anxiety- panic attacks, feeling your heart pounding or having an irregular heartbeat

Headaches and lack of concentration

Affecting your mood - they may make you feel happy for a while and then you may feel really sad

Not being able to get enough sleep (insomnia)

Tooth decay

Increase in weight

Can become dependent on the caffeine or other substances

Very occasionally, death. This has happened to young people with heart conditions, some of which can be undetected and those who have had too much caffeine

In 2018, a number of major supermarkets banned the sale of energy drinks to under 16's in the UK, and the government is looking at this becoming law.

Did you know?

Energy drinks that are high in caffeine have to be labelled 'high caffeine' and state that they are not suitable for young people.

Need an alternative?

Getting enough sleep is important. Take a look at our advice on getting to sleep for more information if you are struggling.

Eat a balanced diet- eating healthy, regular meals will give you energy. Take a look our advice on healthy eating for for more help and advice

Exercise - when you feel like you have no energy, a quick HIIT workout, walk or run can make a big difference. Set your alarm 30 minutes earlier to give you a boost in the morning

Water - lack of water can make you feel tired and low in energy, so make sure you drink at least two litres of water a day

If all of the above doesn't help, try a cold shower to wake you up in the morning.

Planning - if you are trying to stay awake to revise the night before an exam, you probably won't be able to concentrate and remember the information. Instead, make sure you plan revision and don't leave it all until the night before

How to get help

If you have any more questions on this area or would like to speak to somebody about this topic, have a look at the links or search for your local services in the blue box below. Alternatively you can always contact your school nurse.

Find help in your local area

Find help in your local area

Find out what services are available to you in your area. Remember your school nurse is always there to give you confidential help and support.

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Love your body, love yourself, #lovehealth

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Energy Drinks: Just The Facts | Health For Teens

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It's time to get to the facts around energy drinks, including the some of the health problems young people could experience if drinking too many.

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What changes to your body happens from prolonged energy drink consumption

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From well-known brands like Red Bull, Monster and 5-Hour Energy to newcomers like Celsius and Prime, the energy drink market is booming so much it now takes up nearly a full aisle at some supermarkets.

More than 3 in 10 young adults (32.5%) regularly consume energy drinks, according to the latest estimates from Gitnux Market Data, and global sales are expected to grow 7% between 2021 and 2028. With growing interest in-and access to-an array of energy drinks, we couldn't help but wonder, "But are they healthy?"

Here at EatingWell, we're firm believers that there's room for every food and drink you enjoy (and aren't allergic or intolerant to) as part of a well-balanced eating pattern, but certain items are better thought of as a "sometimes" selection rather than a frequent habit.

But many energy drink users crave the kick of caffeine so much that they sip on one or more daily, and consider it as a coffee alternative. Ahead, we explain what happens if you opt for a can of energy instead of a cup of joe. (ICYMI, here are 5 legit health benefits of coffee.)

What Are Energy Drinks?

As we mentioned, there are hundreds of energy drink brands available-and a range of flavors and recipes for each-so it's tough to generalize what they are. Whether it's billed as "Watermelon Wave," "Razzle Berry" or "Rainbow Unicorn," as a general rule, energy drinks are beverages that are high in caffeine from sources like guarana, ginseng, taurine and carnitine.

Energy drink caffeine content ranges from about 80 to 200 milligrams per can. For reference, 8 ounces of regular brewed coffee clocks in at 92 milligrams, a 2-ounce espresso shot delivers 127 milligrams and a cup of cold-brewed coffee has 283 milligrams.

Some energy drinks are supplemented with nutrients, vitamins, minerals, antioxidants, adaptogens and/or amino acids, and most are sweetened with sugar or an artificial sweetener, explains Caroline Thomason, RD, CDCES, a registered dietitian in the greater Washington, D.C., area who helps women stop dieting and find confidence with food.

Just like supplements, "energy drinks are not regulated by the FDA, so it's hard to know for certain if the ingredients listed on the label in their quantities are actually in that product," explains Roxana Ehsani, M.S., RD, CSSD, a Miami-based board-certified sports dietitian. (That said, the calories and macronutrients should be as accurate as any other drink.)

What Happens to Your Body When You Drink Energy Drinks Every Day (or Nearly Every Day)

Every human is different, but here's what you might experience if you reach for an energy drink on the regular.

You May Feel More Alert and Athletic

Some research has linked the caffeine in energy drinks to improved alertness, elevated mood, more rapid reaction time and physical endurance, explains Ehsani.

"For this reason, they may be popular amongst active people or anyone looking for a brain boost to get them through a long day or energy boost before going out to train or work out," she says.

The impact varies widely by the individual and their caffeine tolerance, however, and the effects also fluctuate based on how much caffeine you've already consumed, as well as how sensitive you are to caffeine, adds Frances Largeman-Roth, RDN, a Dobbs Ferry, New York-based dietitian and author of the upcoming book Everyday Snack Tray.

You'll Likely Throw Your Nervous System for a Loop

While they might seem like innocent, enticingly marketed alternatives to the sodas, coffees and kombuchas they share shelf space with, energy drinks may be dangerous-especially those that contain high amounts of caffeine (or if you sip on several in a short time span).

Research published in May 2019 in the Journal of the American Heart Association suggests that "large amounts of caffeine and other stimulants in energy drinks may be harmful to the nervous system, such as increasing blood pressure, heart rate and breathing," explains Patricia Bannan, M.S., RDN, a dietitian based in Los Angeles and the author of From Burnout to Balance.

They can also trigger anxiety, jitters or lead to trouble sleeping. (And we all know how important it is to strive to score enough sleep!)

You'll Be Consuming an Uncertain Amount of Caffeine-and Might Become Dependent on It

Now that you know the potential collateral damage of high caffeine intake, it's important to note that "the FDA does not regulate the amount of caffeine in beverages, so the actual amount of caffeine in the beverage may be higher or lower than what's on the label," Bannan says.

A little bit of caffeine can help improve mental alertness, energy and mood, true, but you can certainly have too much of a good thing. Regularly consuming high levels of caffeine can cause dehydration (since caffeine is a diuretic), stomach problems or precipitate headaches from withdrawal.

"Becoming dependent on energy drinks to keep your energy levels up is a real concern if you find yourself reaching for them on the regular. You may find that you don't respond to moderate sources of caffeine like a cup of coffee and continue to need higher wattage of energy drinks to stay awake and alert," Thomason says.

If you notice these kinds of symptoms, gradually reduce your intake to reduce your reliance on it, Bannan recommends.

The recommended daily limit for caffeine is 400 milligrams per day, which is equivalent to about 4 cups of coffee. Many energy drinks meet this amount and you might exceed it if you have more than one drink each day.

You'll Probably Spike Your Added Sugar Intake for the Day

"The recommended daily allowance for added sugar is 24 grams per day for women and 36 grams per day for men. Most energy drinks meet the recommended daily allowance or significantly exceed it," Thomason confirms.

This can lead to a spike in blood sugar, followed by a rapid crash, which may leave you feeling even more fatigued than before you took your first sip, Largeman-Roth says-which is exactly the opposite goal of most individuals who use energy drinks.

"Looking for sugar-free options can help keep added sugars in check here," Thomason says.

Just keep in mind that sugar substitutes can alter flavor and come with their own set of health considerations.

You Should Definitely Avoid Energy Drinks If:

How to Choose the Healthiest Energy Drink

If you're still feeling inspired to crack open a can, Ehsani recommends studying up on the drink you're consuming. Analyze the label, and reach for an option that's fairly low in added sugars and contains a level of caffeine that's aligned with your personal tolerance level. Ideally, the energy drink's caffeine content will be far below the upper limit of 400 milligrams, since you may also be consuming some caffeine from other sources like coffee, tea, soda and chocolate.

"If you're unsure, seek advice about your drink of choice from a registered dietitian nutritionist. They can help determine if the drink you're choosing is safe to consume-and how much of it is appropriate," Ehsani adds. "Everyone is different in how they can tolerate caffeine and energy drinks, so it's really individual-based recommendations."

Always make sure you're drinking an equal quantity of water alongside your energy drink of choice, Largeman-Roth suggests, to even out the pee-inspiring effects of caffeine and work toward your hydration goals for the day. (In other words, even the healthiest energy drink should not be a replacement for plain ol' H2O.)

Healthier Energy Drink Alternatives

Yes, we know that "energy" is in the name of the beverage category, but there are plenty not-so-obvious options that can also perk you up.

Rather than downing an energy drink daily, Bannan recommends "focusing on other ways to improve energy, such as ways to optimize sleep, move your body throughout the day, hydrate and eat foods that support your physical and mental well-being."

Water, coffee, matcha tea (including Largeman-Roth's fave, Cure Energizing Green Tea Mix), smoothies and fresh fruit and veggie juices (Ehsani adores Pom Wonderful 100% pomegranate juice) all earn spots on our list of the six best drinks when you need an energy boost.

Here are six other strategies you can try for a sustainable energy boost:

Get outside. Science proves that just 20 minutes al fresco is enough to help decrease levels of the hormone cortisol and reduce energy-zapping stress.

Breathe deeply. Taking deep belly breaths, aka diaphragmatic breathing, can aid in regulating our nervous system and reduce our stress response. "Next time you feel stress draining your energy, place a hand on your belly and focus on deepening your breath," Bannan says.

Move it. Everything from 20 jumping jacks to a walk around the block to an intense kickboxing class can increase blood flow, helping you feel more awake.

Prioritize sleep. If you regularly don't sleep well or for long enough, there isn't an energy drink strong enough to "fix" your fatigue. Instead, try some of the strategies listed in our guide to "what I did for one week for better sleep."

Eat enough. "Some of my clients who rely on energy drinks forgo eating regular meals out of convenience, then try to rely on an energy drink in its place," Thomason says. Fueling your body with enough calories is not only the healthier route, but it will also keep your energy levels steady so you won't need as much caffeine. (Psst ...Here's how to determine how many calories you need each day.)

Use your nose. Lemon and fresh mint are both stimulating to your senses. Add either or both to a glass of water for an all-natural "energy drink."

The Bottom Line

Even though energy drinks are a booming multibillion-dollar industry, and many are marketed as "healthy energy drinks," that claim can definitely be a stretch, according to Bannan.

"While certain energy drinks in moderation may fit into a healthy diet for some people, I would not consider energy drinks healthy in and of themselves, and for most people the benefits do not outweigh the risks," she continues.

The main health benefit of consuming an energy drink is the caffeine for alertness. If you enjoy an energy drink as a pick-me-up from time to time, and you can fit the drink into your total daily added sugar intake and caffeine limits, it's probably A-OK to make it an occasional part of your lifestyle. However, if you find yourself relying on them daily or in specific scenarios like pre-workout or while conquering traffic on your daily commute, you might want to evaluate why you rely on these bottled jolts of energy, the dietitians we spoke to agree.

Up Next: 17 Anti-Inflammatory Drinks for a Healthy Boost

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What Happens to Your Body When You Drink Energy Drinks Every Day

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In this guide to the most popular energy drinks-and their health impact-we'll explain the pros and cons, and offer ideas for how to increase energy without